Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kensr

In the 31 days ending Dec 31, 2021:

	activity	#	time	miles		km		+m		load
	Skate Ski	14	12:06:57	63.85	(11:23)	102.76	(7:04)	917		2034.6
	O - competition	1	10:12:24	24.34	(25:10)	39.17	(15:38)	1337		1837.2
	Road Running	11	8:54:10	40.74	(13:07)	65.56	(8:09)	320		1418.9
	Strength	9	8:09:03	0.5		0.81			5c	1169.3
	Trail Running	2	1:12:03	2.62	(27:30)	4.22	(17:05)	238	4c	216.1
	Hiking	1	1:00:00	1.5	(40:00)	2.41	(24:51)			60.0
	Cross Training	1	1:00:00							60.0
	Total	35	42:34:37	133.55		214.93		2811	9c	6796.1
averages - weight:166lbs

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Friday Dec 31, 2021 #

Note

End of month snow cover 2".

7 AM

Road Running 1:03:05 [3] 5.3 mi (11:54 / mi) +39m 11:38 / mi
ahr:142 max:172

Added some distance to get today up over 5 miles.

2 PM

Skate Ski 30:00 [1] 3.33 km (9:00 / km) +33m 8:35 / km
ahr:92 max:128

Playing with Molly, then over to shoot biathlon. Didn't stretch before shooting and was really tight from the morning run. Could hardly get in and out of prone position.

Thursday Dec 30, 2021 #

7 AM

Road Running 44:43 [3] 3.76 mi (11:54 / mi) +39m 11:31 / mi
ahr:155 max:170

Morning dam loop with Joe. R hamstring continues to be sore.
Thaw, no skiing today.

Wednesday Dec 29, 2021 #

9 AM

Cross Training 1:00:00 [1]

Cut up the rest of the tree across the Summit trail. Branches cleared and all but one section of the trunk rolled off. Have to come back for the last piece with a peavy bar.

1 PM

Skate Ski (Kingdom Valley) 28:53 [3] 3.19 km (9:04 / km) +22m 8:45 / km
ahr:99 max:138

Laps around the field. Then off to clear the log in the middle of the Summit trail with Eliza.

Skate Ski 35:53 [3] 4.57 km (7:51 / km) +41m 7:31 / km
ahr:112 max:139

Then more skiing in the fields. Conditions not good for upper trails, although what's there is getting packed.

Tuesday Dec 28, 2021 #

9 AM

Skate Ski (Woodstock XC) 1:54:27 [3] 17.64 km (6:29 / km) +99m 6:19 / km
ahr:98 max:144

Morning ski with Ruthie, Kenny and Eliza. Pretty good skiing on th.e flats with a half inch of groomed new snow over hardpack. Better than last week, but still not worth hitting the upper trails.
Waxed too cold for temps and skis got draggy as it warmed up.

Monday Dec 27, 2021 #

10 AM

Skate Ski (Kingdom Valley ) 49:00 [3] 7.47 km (6:34 / km) +53m 6:20 / km
ahr:105 max:152

Coarse granular, fast and rough.

3 PM

Skate Ski 36:50 [3] 6.13 km (6:00 / km) +30m 5:52 / km
ahr:112 max:158

More skate.

Sunday Dec 26, 2021 #

11 AM

Road Running 1:19:25 [2] 4.64 mi (17:07 / mi) +12m 16:59 / mi
ahr:110 max:147

Rail trail with 2 quarter mile segments push shoveling a couple inches of heavy snow. Then running thru the snow for another mile with a mile in the middle on a plowed road.

Strength 34:29 [3]
ahr:88 max:134 1c

Rec center for flexibility and strength.
Rolling, hip flexor stretches, balance on bosu and dynadisc
DB swings w/35#, squats w/30# DB
Jump lunges, bands for monster walk, clam shells, skaters
Pull ups, fail after 2 due to sternum tear; but ok for 15 push ups

Friday Dec 24, 2021 #

12 PM

Skate Ski (Kingdom Valley ) 51:36 [3] 8.19 km (6:18 / km) +44m 6:08 / km
ahr:113 max:146

Groomed the trails and skied just the field because Molly was out with me. Granular snow, fast. Skied until my form fell apart.

Thursday Dec 23, 2021 #

7 AM

Road Running 44:25 [3] 3.77 mi (11:47 / mi) +68m 11:10 / mi
ahr:157 max:183

Run with Joe and Christian in quite cold conditions -- about 18F and headwind going out. Warmed up for the return and went much better. Hamstring a little sore on the hills from leg presses yesterday.
Maybe some flurries tonight.

12 PM

Skate Ski (Woodstock) 1:17:43 [3] 11.75 km (6:37 / km) +78m 6:24 / km
ahr:106 max:143

Ski with Ruthie. A little more snow here than at home, but pretty thin and a bit bumpy. Nick has done a great job grooming what he's got and a lot of people were out. Need to come early before the grooming is beaten down. But a fun afternoon.

Wednesday Dec 22, 2021 #

1 PM

Strength (Rec center) 49:00 [3]
1c

Stretches, dynamic warm up, skip rope, scorpions, iron cross
Pull ups 2 x 8
Skierg 500 m 2.36
Leg press 2 x 355# x 30 reps

Tuesday Dec 21, 2021 #

4 PM

Skate Ski 48:23 [3] 6.66 km (7:16 / km) +16m 7:11 / km
ahr:109 max:137

Dusk. Snow still okay if thin.

Sunday Dec 19, 2021 #

10 AM

Skate Ski 1:35 [1] 0.19 km (8:12 / km)
ahr:99 max:103

Got about 4” yesterday afternoon, then it kept coming, but was wet so nothing was added overnight. Rolled well this morning and started to ski. Ridges made skating no good. Stopped and switched the snowmobile to the drag. That took awhile fiddling and got chilled, dressed for skiing, not grooming. However, did get the fields done.

Skate Ski 15:43 [2] 1.27 km (12:22 / km) +9m 11:57 / km
ahr:92 max:130

Now the skiing was good even with light cover. Was cold so went in after a couple loops.

12 PM

Skate Ski (Kingdom Valley) 57:29 [3] 6.61 km (8:41 / km) +49m 8:23 / km
ahr:94 max:136

Trails setting up well. Thin cover, stayed out of Pines and upper trails.

Strength (Logging) 1:00:00 [2]

One hour for chainsaw time, but time before that regrooming the ski trails to 8' width for skating. Then up the hillside to the Tea House. Hiked from there to the fallen tree and starting limbing and bucking. Can see my way through now, but still have to cut up the big trunk into moveable sections. May bring them down to the mid-mountain switchback and dump them over the edge to start widening the turn. Can't quite make the turn now with the snowmobile and drag.

Saturday Dec 18, 2021 #

8 AM

Strength 10:00 [1]
weight:166lbs

R hamstring/glue:
Flat glute bridges 2 x 15
Side hip abdutors 2 x 15
Foam roll hamstring & glue

3 PM

Hiking (Kingdom Valley) 1:00:00 [1] 1.5 mi (40:00 / mi)

Ruthie and Molly around the trails. Have 2-3" wet snow so far. Found a big 18" pine down across the summit trail near the top from the windstorm a few nights ago. Chain saw project before that trail opens up.

Friday Dec 17, 2021 #

10 AM

Road Running 40:48 [3] 3.0 mi (13:36 / mi) +21m 13:19 / mi
ahr:144 max:175

Top of R hamstring/glute sore from skiing and hill runs. May have to ease into this.

Thursday Dec 16, 2021 #

2 PM

Strength 1:00:00 [1]

Cutting down more of the copse of balsams by the field. Have gotten too tall and block sunlight from the garden and barn solar panels. Have topped them twice, but grew back just a mess. So taking out the row closest to the house. Maybe the rest next year. Half the trees are now gone, but the pile of branches is huge.

Going easy on other exercise as my sternum is still very sore from a flat faced fall at the Crooked Compass 2 weeks ago. Chest landed full force on a stick. Coughing and sneezing are quite painful.

Wednesday Dec 15, 2021 #

7 AM

Road Running 40:45 [3] 3.77 mi (10:49 / mi) +38m 10:29 / mi
ahr:147 max:161

Morning run with Joe. Clear 25F, nice running weather.

Trail Running hills (Kingdom Valley) 26:30 [3] 0.96 mi (27:36 / mi) +69m 22:33 / mi
ahr:111 max:136 1c

Up Stairway to Heaven (StH) at more power walk than running for a better time than Monday. Then diversions to clear fallen branches on trails. Several need attention of chain saw.
5.46

Monday Dec 13, 2021 #

7 AM

Trail Running hills (Kingdom Valley) 45:33 [3] 1.66 mi (27:26 / mi) +169m 20:51 / mi
ahr:101 max:123 3c

Three laps up Stairway to Heaven with Molly -- well, she did one and quit. Picked up fallen branches from the windstorm Friday night.
5.56/6.26/5.58

C • Molly did... 2

9 AM

Strength (Kingdom Valley) 45:00 [3] 0.5 mi (1:29:58 / mi)

Lugged the chain saw up to the new trail below the Tea House and cut up a fallen truck. Then pared down a stump at the edge of the trail on the way down.

2 PM

Strength (Trainer) 1:23:00 [3]
1c

Work with Adam. Rolling, stretching.
Plyos: jumps up and down from stack of pads, step ups onto box, pogos
Quick lunges with 25#
Lifts: squats, down slow, up fast; calf raises, same
Bar bells rows 45#, hip bridges on sliders

Sunday Dec 12, 2021 #

12 PM

Skate Ski warm up/down 7:31 [1] 1.08 km (6:58 / km)
ahr:84 max:107

2 PM

Skate Ski warm up/down 28:00 [1] 2.72 km (10:18 / km) +6m 10:11 / km
ahr:81 max:132

Skate Ski race (Biathlon race) 52:53 [4] 9.13 km (5:48 / km) +248m 5:06 / km
ahr:93 max:133

Short race at Craftsbury. Prone/standing/prone/standing. Snow still good despite rain and thaw yesterday. Set up hard and got crunched by tillers. Fast surface going down Dennis' Nemisis. Some sugar snow on the climbs like Moss Run. Five climbs up Moss Run was brutal.

Zeroed well with 5 hits, and only missed 1 on the 1st prone. Then missed all on the next standing and 3 each on the last 2 rounds. Better, but precision here will be my key to improvement.

Saturday Dec 11, 2021 #

1 PM

Skate Ski warm up/down 20:00 [2] 2.41 km (8:17 / km) +17m 8:00 / km
ahr:94 max:138

Skate Ski warm up/down 17:00 [1] 2.14 km (7:57 / km) +19m 7:36 / km
ahr:90 max:137

Skate Ski race (Biathlon race) 37:37 [4] 6.63 km (5:40 / km) +155m 5:05 / km
ahr:135 max:177

Sprint at Craftsbury. Three ski laps at 2 km each with prone shooting then standing in between. Rain all morning, but stopped for our afternoon race. Snow okay with a little slush in places. Missed 3 prone and 4 standing with a cost of 6 minutes doing penalty laps.

Friday Dec 10, 2021 #

10 AM

Skate Ski (Kingdom Valley) 16:24 [1] 1.64 km (9:59 / km)
ahr:98 max:111

Scrappy skiing on sparse cover. Grabby on the skis, not really enough snow yet. Rolled this morning. With rain forecast this will be gone tomorrow.

Thursday Dec 9, 2021 #

8 AM

Road Running 38:25 [2] 2.77 mi (13:52 / mi) +13m 13:40 / mi
ahr:126 max:147

Plowing off 3" fresh snow with a shovel as we ran along the rail trail. Worked okay for this, but don't know about 6" or more.

3 PM

Note

Finally got the new barrel zeroed in for biathlon. Had to move the cheek rest around until the sight settled in. Shooting better now.

Wednesday Dec 8, 2021 #

1 PM

Strength 49:42 [3]
ahr:86 max:141 1c

Road Running 1:04:19 [2] 4.0 mi (16:05 / mi) +24m 15:47 / mi
ahr:87 max:110

In the snow.

Tuesday Dec 7, 2021 #

3 PM

Road Running 35:51 [3] 3.0 mi (11:57 / mi) +14m 11:47 / mi
ahr:146 max:158

Getting stiffness out of legs. As I went along, I felt better and picked up the pace.

Monday Dec 6, 2021 #

1 PM

Strength (Trainer) 1:37:52 [2]
ahr:82 max:134 1c

Stiff & sore from run, climbs and a few falls.

Warm up rolls, stretches.
Light plyos: jumps up and down, split squats, squat jumps.
Lifts: squats 75#, calf raises 75#, rows 40#
Hip bridges on ball and on sliders

Felt better afterwards

Saturday Dec 4, 2021 #

Event: Crooked Compass Adventure Trek

7 AM

O - competition 10:12:24 [3] 24.34 mi (25:10 / mi) +1337m 21:30 / mi
ahr:102 max:157

Good rogaine style run with Charlie in the Catoctins. Made a mistake in the 6 control maze by not planning ahead in the chaos of mtn bike trails, not all of which were mapped. Spent an hour and half in there and covered 3.8 km. Could have done it in 1.2 km and probably 20 min. Ended up overtime and lost 13 of our 29 points.

Felt good running for the first 5 hours and then my lack of decent distance training slowed us down some -- pretty much after the maze.

Thursday Dec 2, 2021 #

8 AM

Road Running 41:56 [2] 2.95 mi (14:13 / mi) +14m 14:00 / mi
ahr:117 max:151

Rail trail with 2" new snow. Slippery so took it easy.

Wednesday Dec 1, 2021 #

7 AM

Road Running 40:28 [4] 3.78 mi (10:42 / mi) +39m 10:23 / mi
ahr:155 max:182

Run with Joe. Nice temp around freezing. Used Joe as a rabbit and pushed the whole route. Getting closer to my 10 min/mi target.

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